Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
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Measure size of food portion to help tip scale
in your favor

It is important to weigh and measure your food whenever possible.  I still do this and always will.  For those of us who have a strong attachment to food, it is too easy to let your portion sizes increase over time.  It does not take long before a teaspoon becomes a tablespoon, or a 3-ounce portion becomes a 5-ounce portion. 

If you are weighing and measuring everything you eat at home, you will have a much better eye for proper portions when you are eating out.  Just as important, though, is to be sure you do it correctly. 

Good equipment is essential.  Get a digital scale that reads grams as well as ounces.  Many foods, such as cereal, are often listed in grams.  Use this number; it is far more accurate than "about ¾ cup."  Whenever possible, use weight rather than volume to measure, especially with calorie-dense items such as butter or peanut butter.  Put the slice of bread on the scale, turn it on so that it resets to zero, and then add the spread.

Make sure your dry measuring cups and measuring spoons have a straight edge.  This makes it easier to avoid rounding your measures.  Use the back side of a butter knife to level the item you are measuring.  If needed, use a rubber scraper to remove the contents.

The serving size on a nutritional label is a good place to start, but it's not your only option.  Believe it or not, you can have half that amount.  Try it a few times and see if you are satisfied with a smaller portion.

If you are finding that your scale is stuck these days, pull out those measuring tools, and this time, don't put them back.